FitDaily.Com - Free Workouts and Fitness Advice Today's Free Workout Take the Free FitDaily Coaching Assessment What is FitDaily? Exercise Library, Previous Workouts, Site Map, and Other Tools Weekly Fitness Blog FitDaily User Sign-in and New User Registration

Burpee / Squat Thrust Jump

From a standing position, sprawl backward onto your hands or forearms. The balls of your feet should be supporting you on the ground. Lower yourself to just above the ground in pushup position. Now explode upward with a plyometric pushup motion and simultaneously bring your feet up so you're in a squat position. Look up and straighten your back. Now explode upward into a jump squat. As soon as you land, sprawl backward again and repeat for the next repetition. If you need to scale it down, perform a regular squat instead of a jumping squat.

FitDaily Exercise: Burpee / Squat Thrust Jump Photo #1FitDaily Exercise: Burpee / Squat Thrust Jump Photo #2FitDaily Exercise: Burpee / Squat Thrust Jump Photo #3
Sprawl backward from a standing positionExecute a powerful pushupBring your knees into a squat position
FitDaily Exercise: Burpee / Squat Thrust Jump Photo #4FitDaily Exercise: Burpee / Squat Thrust Jump Photo #5FitDaily Exercise: Burpee / Squat Thrust Jump Photo #6
Straight the back and look upNow push off hard and jump up. You can throw your hands up for more heightStart with a squat...
FitDaily Exercise: Burpee / Squat Thrust Jump Photo #7FitDaily Exercise: Burpee / Squat Thrust Jump Photo #8FitDaily Exercise: Burpee / Squat Thrust Jump Photo #9
Put the hands or forearms on the ground.Sprawl the legs backward. Be careful of putting too much weight on your wrists. If this bothers you, put your weight onto your forearms as shown.Get ready to do a powerful push-up.
FitDaily Exercise: Burpee / Squat Thrust Jump Photo #10FitDaily Exercise: Burpee / Squat Thrust Jump Photo #11FitDaily Exercise: Burpee / Squat Thrust Jump Photo #12
Push hard and hop your feet up toward your hands.Come back to the squatted position. Straighten your back before you push off for the squat.Now push your up with good posture into a jumping squat.

Get Bodylastics - FitDaily's Preferred Resistance Band System